Food Data Quick Reference
Indian Food Macro Reference Sheet
Calibrated nutritional data for common Indian cooked staples. Values represent standard cooking preparations (accounting for average oil absorption) validated against the ICMR-NIN Indian Food Composition Tables (IFCT 2017).
1. Flatbreads, Rices & Breakfast Grains
| Food Item | Standard Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Whole Wheat Phulka (no ghee) | 1 medium (35g cooked) | 85 | 3g | 17.5g | 0.5g | 2.3g |
| Whole Wheat Roti (with 1/2 tsp ghee) | 1 medium (40g cooked) | 110 | 3g | 17.5g | 3.2g | 2.3g |
| Jowar Roti (Sorghum) | 1 medium (45g cooked) | 98 | 2.8g | 21g | 0.7g | 3.1g |
| Bajra Roti (Pearl Millet) | 1 medium (50g cooked) | 116 | 3.6g | 22.4g | 1.5g | 3.8g |
| Steamed White Rice | 1 katori (120g cooked) | 156 | 3.2g | 34.8g | 0.4g | 0.6g |
| Cooked Brown Rice | 1 katori (120g cooked) | 134 | 3g | 28.5g | 1g | 2.2g |
| Vegetable Poha | 1 medium bowl (150g) | 210 | 4.2g | 38g | 4.8g | 2.5g |
| Rava Upma | 1 medium bowl (150g) | 235 | 5.1g | 41.2g | 5.5g | 2g |
| Plain Idli | 2 pieces (80g total) | 130 | 4g | 26g | 0.6g | 1.4g |
2. Dals, Legumes & High-Protein Staples
| Food Item | Standard Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Yellow Moong Dal Tadka | 1 katori (150g cooked) | 145 | 7.8g | 20.2g | 3.8g | 4.2g |
| Rajma Masala (Kidney Beans) | 1 katori (150g cooked) | 185 | 9.6g | 26.4g | 4.5g | 6.8g |
| Chana Masala (Chickpeas) | 1 katori (150g cooked) | 210 | 10.2g | 29.8g | 5.2g | 7.5g |
| Sambar with vegetables | 1 medium bowl (180g) | 125 | 5.4g | 18.2g | 3.5g | 3.9g |
| Low-Fat Paneer (fresh) | 100g raw | 180 | 18.5g | 4g | 10g | 0g |
| Standard Malai Paneer | 100g raw | 280 | 16g | 3.5g | 22g | 0g |
| Soya Chunks (boiled) | 50g dry / 120g cooked | 172 | 26g | 16.5g | 0.5g | 6.5g |
| Whole Boiled Egg | 1 large (50g) | 74 | 6.3g | 0.4g | 5g | 0g |
| Curd / Dahi (cow milk) | 1 katori (150g) | 95 | 5.2g | 6.8g | 4.8g | 0g |
3. Cooked Sabjis & Curries
| Food Item | Standard Serving | Calories | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|---|
| Palak Paneer | 1 katori (150g) | 195 | 9.5g | 7.2g | 14.5g | 3.4g |
| Bhindi Masala (Okra) | 1 katori (120g) | 110 | 2.4g | 11.2g | 6.2g | 3.8g |
| Lauki Sabji (Bottle Gourd) | 1 katori (130g) | 75 | 1.5g | 6.5g | 4.5g | 2.2g |
| Aloo Gobi Sabji | 1 katori (130g) | 145 | 3.2g | 18.5g | 6.5g | 3.1g |
| Mixed Vegetable Curry | 1 katori (140g) | 120 | 3g | 14g | 5.8g | 3.5g |
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